Oh boy

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Wednesday 091202

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

BK Elements #16, MW @ 8pm, starts MONDAY!!!!

Another note on schedule: Morning classes have been moved to 7:30 am. Effective yesterday or before. Hopefully this will allow you guys some more flexibility to attend!!!

342 Comments

13:18 scaled down to 30lb dumbbell and green band on the pullups

Scaled to 1pood KB and did as many deadhangs as could before switching to kips (2handed)

10:10

Probably should have done 2x the amount of pullups, but didn't think of it until afterwards.

CFE WOD from a couple of days ago: SC: 15 min

one hour later did the CFF WOD from yest: Clean/Push up ladder Rx'd: 18:01

So far: CFE. 100m run every 30 sec for 8 min. rest 3. work four. rest three. work 2.
Fighter Pull Ups: 22-20-16-12-8-8
Boxing practice @ Mendez

DNF WOD at end of 15s as Rx'D. Terrible.

scaled

15,12,9
1 pood LH thrusters
1 pood RH thrusters
1 pood deadhang strict pullups

tried to stay strict & full range on pulls
20:03
aka muscle failure

Took 6 days off as I felt like I was not recovering well and needed to give my body a break. Nice welcome back WOD.

15:34 if my memory serves me. Need to check the board tomorrow to make sure.

1.5 pood KB for thrusters, no weight for 1 arm PU

22:23

60# db for thrusters
1 arm jumping pu's

1 pood for the thrusters to save my back since Linda wrecked it and no weight on the 1 arm pull ups, all strict. 1 at a time wasn't so horrible.

17:20

varied another parameter by eating before working out

2 pood KB
pulling sub:
30 kipping front lever pulls, 30 supine ring rows
24 ", 24 "
18 ", 18 "

25:00

Thanks to Emerson for pushing me not to DNF after I took a bathroom break midway through the WOD.

Did at friends Globogym. Did first set with 60 lbs., but scaled back to 45 lbs. after 5 with left hand, would not have been able to finish otherwise. Did Pull-ups as rx'd which surprised, 11:12

time correction 15:17

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